(240) 317-5303

7 August 2015

WOD
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

On Ramp/L1: 1-3 rounds

6 August 2015

 

WOD
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans
7 Burpees

On Ramp: 5 dips, 5 pull ups, 5 front squats or power cleans, 7 burpees
L1: 5 C2B, 95/65#
L2: 6 C2B, 135/95#
L3: 185/135#

5 August 2015

WOD
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

On Ramp: 8 min time cap, work up from 3
L1: scaled power cleans

4 August 2015

WOD
Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch
(6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups L1-Pullups
30 Double Unders
15 Toes-to-Bar L1-Scale
(14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch

On Ramp: Overhead Squat or 6 min snatch practice, single unders, ring rows, sit ups

3 August 2015

 

 

Strength
10×1 Tempo Front Squat
8 sec down 6 at bottom 8 up

WOD
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row

On Ramp: 3, 2, 1 min rows (omit 4 min)

 

30 July 2015

 

 

Skill
EMOM 12
Odd: 6 Heavy Thrusters, choose weight
Even: 4 Bar Muscle Ups (L2-6 C2B, On Ramp/L1-6 Scaled Pull ups)

WOD
21-15-9:
Deadlifts, L3-275/185 L2-225/155 L1-135/95
Box Jumps, 30/24 L1-Scale

On Ramp: 15-12-9. Scaled as needed
L1: 135/95#, scaled box jumps
L2: 225/155#, 24/20”
L3: 275/185#, 30/24”

 

29 July 2015

   

 Skill
Handstand Progressions

WOD
4 RFT
12 Pull-Ups
12 Burpees
200m Run

 

28 July 2015

Skill
Speed Ladder Work

WOD
Work to a heavy complex:
1 Clean Pull
1 Clean
1 Front Squat
1 Jerk

27 July 2015

Strength

7×2 Strict Press

Skill

EMOM 12

Min 1: 10 Step ups W/ KB in each hand (choose weight)

Min 2: 10 HSPU (On Ramp/L1-inverted for 10-30 seconds in correct position from box or on wall)

Min 3: 10 Deadlifts (On Ramp: Choose weight, L1: 135/95#, L2: 185/135#, L3: -225/185#)